Introducing healthy habits for the long life does not have to be a monumental step. What small step can ultimately lead to chronic and significant gains and longer and stronger life cycle. Here are 10 ways that you can make small changes that lead you to a fitter and healthier lifestyle.
You do not have to join a gym to get exercise part of daily life. Start by adding only 20 minutes walk twice a week to improve mood and fitness level. If you do not want to go out in the cold, or choose not to use in private, try yoga or Pilates DVD. By getting up half an hour earlier than usual, you can start you day with a peaceful mind and a flexible body.
Commit to including more heart-friendly oils in your diet. These are mono and polyunsaturated fats. For example, flaxseed oil, olive oil Oi, sesame and organic coconut oil all contain heart-healthy and protective elements to prevent the aging process and reduce inflammation. Also, you can replace butter on breakfast toast for your hummus and you can snack on seeds and nuts.
Empty your kitchen cupboards of unhealthy snacks and replace with unsulphured dried fruit and fresh fruit. Keep unsalted seeds and nuts on hand to save you reaching for something that is processed or produced trans-fats.
Learn portion control. Small meals improve digestion and metabolism. Try to eat until your stomach is 75% full instead. Include lean protein, vegetables, fruits and carbohydrates in your daily intake.
Future proof directly by adding at least one calcium-rich food to the diet every day. Low fat yoghurts, fresh green or salmon are all excellent sources of calcium and can prevent the onset of osteoporosis, as can gentle exercise such as Pilates or yoga.
Green vegetables have antioxidant powers. Include at least one serving of vegetables every day. This could be one cup of green beans or broccoli. Try a watercress sandwich or even steaming broccoli and add the olive oil with a sprinkle of sesame seeds. Early summer brings a wider range of green produce on the market.
Drink at least six to eight glasses of filtered water every day. This is just as important in the winter, some of the body can become dehydrated by heating. Our body is almost 70% of water and should continue to run our hydraulic and to distribute toxins to prevent aging.
Eat more fiber to be regular, slow digestion and healthy blood sugar. The digestion of beans, nuts, seeds, fruits and vegetables will be able to deliver energy throughout the day.
Give your brain a boost by doing logic puzzles, online games or less crossword. Giving daily brain work out will not only enhance cognitive performance, it can also protect memory from the ravages of time.
Add your sleep by cutting out caffeine and opting for herbal teas instead. Engage in some light stretching before bed and relax muscles, one by one when you climb into bed.